Fiber and Diabetes Awareness Month: How Fiber is Connected to Your Diabetes Management

Posted by & filed under Diabetes/Blood Sugar Management, Fiber, Lifestyle Articles, Managing Diabetes.

By: Keri Peterson, MD —

If you suffer from diabetes, you likely have had to make some changes in your lifestyle. Exercising more often and watching your diet are cornerstones of managing your blood sugar levels. Learning about carbohydrates and how much of them you get in your diet are key to healthy eating. Having adequate fiber in your diet can be helpful in managing your diabetes. Fiber can have an impact on lowering blood glucose levels.

Healthy Carbohydrate Consumption

Fiber is a type of carbohydrate.  When you eat fiber, your body does not completely break it down and it passes through your intestines relatively intact. While we see that fiber is listed under total carbohydrates, it actually does not contribute to your caloric intake because it is not absorbed when your body processes food. That is great news for diabetics. It’s like getting free calories. So how do you know how many grams of carbohydrates you are consuming? Take a look at the nutrition label.  When reading a food label you can look for the grams of fiber and deduct it from the total grams of carbohydrates when calculating the amount of carbohydrates you consume.

Increased Portion Control Habits

Fiber also promotes the feeling of fullness for longer periods of time, which can help decrease your appetite. It adds bulk and fills you up without the calories too so you feel satiated without causing weight gain. Because it is a bulking agent it causes the stomach to become more distended when you eat it which sends signals to the brain that suppress appetite.  Another way it makes you feel full is by slowing down the passage of food through the digestive tract. This helps you reduce overeating to maintain a healthy weight which is optimal in diabetes. Several studies have linked high fiber diets to weight loss. Losing even a relatively small amount of weight will improve insulin sensitivity.

Because fiber is not digested, it passes through into the large intestine. Once fiber gets into our colons, the bacteria that reside there feed on it. Through a process called fermentation, the bacteria create something called short chain fatty acids which have healthy effects on blood glucose levels.  Short chain fatty acids signal the body to become more responsive to insulin and suppress glucose production in the liver.

Reduces Glucose Intake

Fiber has another wonderful benefit for diabetics. It slows the absorption of sugar into your blood stream so you will have better controlled blood sugar levels. There is a gradual rise in blood sugar which keeps blood sugars stable. This will prevent spikes in blood glucose and insulin levels.

The current recommendation for fiber intake is 25 grams per day for women and 38 grams per day for men, but most people don’t get anywhere near that amount. To incorporate more fiber in your diet, read the nutrition label. The grams of fiber are listed under total carbohydrates. Try to aim for 3-4 grams per serving. A variety of foods are rich in fiber. These include whole grains, vegetables, beans and nuts.

Keri Peterson, MD is a medical contributor and columnist for Women’s Health and a frequent guest on NBC’s Today, ABC’s Good Morning America, Fox News and CNN. Based in New York City, Dr. Peterson has been in private practice since 1999 and holds appointments at Lenox Hill Hospital and Mount Sinai Medical Center. With a BA from Cornell University and a Medical Degree from Mount Sinai School of Medicine, she completed post-graduate training in Internal Medicine at New York’s Mount Sinai Medical Center and is board certified in Internal Medicine. Dr. Peterson is a member of the American College of Physicians and the American Medical Association, and serves as a medical advisor for the Calorie Control Council.

The post Fiber and Diabetes Awareness Month: How Fiber is Connected to Your Diabetes Management appeared first on Fiber Facts.

Add Flavor with Pumpkin

Posted by & filed under Aspartame, Fall, Lifestyle Articles.

By: Jen Haugen, RDN, LD —

The weather is cooling, the leaves are changing, and pumpkins are sitting on doorsteps…you know what that means – it’s Halloween season. A favorite holiday for many children, and adults, alike, Halloween is a food-centered holiday that is rated number one in candy sales in America.  But don’t let the candy trick you into unhealthy eating habits that last for three months, instead, focus on fall fruits and vegetables that you can add to your seasonal fall meals.  You might even find Pumpkin Chili a must for Halloween night.

How can you add some fall flavor into your family mealtimes this season?  Use pumpkin!  Try these ideas:

Pumpkin Spice

This spice is most typically a blend of cinnamon, nutmeg, ginger, cloves and occasionally allspice, making this spice a unique flavor enhancer, that often times adds a sense of sweetness to your favorite desserts, beverages, and even savory dishes.  Try using this spice in a warm bowl of oatmeal in place of part of the brown or white sugar that often gets added to hot cereals.  Try adding a measure into pancake batter or season your roasted vegetables or popcorn.

Pumpkin

Canned pumpkin is surprisingly versatile, making it a wonderful addition to your meals.  Pumpkin can take the place of other fruits in your smoothie (along with some pumpkin pie spice) and can even be an ingredient in a dessert-like hummus.  With hummus, the mixture of garbanzo beans along with pumpkin and spices can be topped with pumpkin seeds for a mid-afternoon snack.  Pumpkin can also be a part of pasta sauce or even soups, stews and chili.

If you would like to add a little sweetness to your favorite pumpkin recipes, consider using a low-calorie sweetener like aspartame.  It’s a low sugar way to add flavor without adding extra calories.  Discovered in 1965, aspartame is a low-calorie sweetener that is approximately 200 times sweeter than table sugar. Aspartame is unique among low-calorie sweeteners in that it is completely broken down by the body into its components – the amino acids, aspartic acid and phenylalanine, and a small amount of methanol. These components are found in much greater amounts in common foods, such as meat, milk, fruits, and vegetables, and are used by the body in the same ways whether they come from aspartame or common foods.

And know that aspartame is a safe food to use as it is one of the most thoroughly studied food ingredients ever, with more than 200 scientific studies supporting its safety. More than 100 countries have reviewed aspartame and found it to be safe for use.

Enjoy this recipe as a Halloween warm-up, or make it throughout the fall season!

Pumpkin Chili

Serves 6 (1-cup servings)

Ingredients:

  • 1 pound extra lean ground turkey
  • 3 garlic cloves, pressed or minced
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1 cup water
  • 3/4 cup pumpkin puree
  • 1 (15 ounce) jar black bean and corn salsa, medium heat
  • 1 (15 ounce) can petite diced tomatoes with sweet onion
  • Toppings: cheddar cheese, sour cream or plain Greek yogurt, cilantro, sliced green onions

Directions:

  1. In a large, deep sauté pan, brown turkey with garlic over medium-low heat, breaking up turkey into smaller pieces during cooking.  Cook until meat reaches a temperature of 165 degrees.
  2. Add chili powder, cumin and oregano.  Stir in until fragrant, about 30 seconds.
  3. Add water, pumpkin puree, salsa and tomatoes.  Simmer, stirring occasionally, for 15-20 minutes.  Serve with desired toppings.

 

An award-winning dietitian, Jen Haugen, RDN, LD, is the author of the new book, “The Mom’s Guide to a Nourishing Garden.”  Jen specializes in inspiring moms to create the recipe to a nourishing life through gardening, good food, family, and faith. Her TEDx Talk, “How Moms Can Change the World”, features two simple ideas that can transform a family. Connect with her at www.jenhaugen.com or on Twitter @jenhaugen.

The post Add Flavor with Pumpkin appeared first on Aspartame.

Fall in Love with Fall Fruits and Vegetables

Posted by & filed under Aspartame, Fall, Lifestyle Articles.

By: Robyn Flipse, MS. MA, RDN —
Consultant to the Calorie Control Council

Even if the weather doesn’t vary much where you live, you can use the seasonal changes on the calendar to reboot your diet for better health. All it takes is expanding the colors on your plate to feature whatever is being harvested. I mark the arrival of autumn in the produce section of my grocery store by the orange-hued butternut squash, navel oranges and Fuyu persimmons that suddenly appear alongside all those huge bins of pumpkins. It’s a sure sign that summer is over!

According to the American Heart Association, eating a wide variety of different colored fruits and vegetables is the best way to get all of the essential nutrients you need to lower your risk for preventable diseases, such as heart disease, high blood pressure and certain types of cancer. To reach the goals outlined in the 2015-2020 Dietary Guidelines for Americans, you should consume 1-2 cups of fruits per day and 1-3 cups of vegetables per day, based on your age and energy requirements. Reaching those goals is easier if you remember you can include all forms of fruits and vegetables – fresh, frozen, canned, dried and 100% juice.

Thanks to rapid transportation, you can find fresh seasonal produce no matter where you live. In the fall, that includes the parsnips grown in Oregon and the Key limes from Florida. Even the internationally tagged Swiss chard, Brussels sprouts and Asian pears are all grown in the U.S. and are being brought to market now, so be sure to look for them in your store. For complete lists of what’s in season throughout the entire year, check Fruits and Vegetables More Matters What Fruits and Vegetables Are In Season?

Let the Holidays Lead the Way to More Produce in Your Diet

Incorporating more fall produce in your diet is easy if you think about the most popular dishes on your Thanksgiving menu. Do sweet potato casserole, cranberry sauce, and apple pie come to mind? There’s no reason to reserve them just for special occasions, and no reason to prepare them with all of the added sugars typically called for in indulgent holiday recipes. Many of your family favorites can be made using a low-calorie sweetener, like aspartame, to replace some of the sugar. You can find tried-and-true recipes on the websites for your favorite brand of low-calorie sweetener or experiment on your own.  The results should look and taste the same as the originals but will be lower in added sugars and calories, which is good for the whole family.

How to Make the Tastes of the Season Last

Of course, pumpkin isn’t just for pie. I like to stock up on canned pumpkin puree this time of year so I can make these moist and delicious Raisin-Pumpkin Muffins in the winter months ahead. When you eat them for breakfast you can feel good about including your first serving of vegetables for the day in your first meal of the day! Other great uses for canned pumpkin are in smoothies, soups and chili. I also load my freezer with bags of fresh cranberries every fall so I can add them to quick breads when they are no longer in season and to this Cranberry Salad. It adds color and crunch to the plate thanks to the celery and walnuts. And if you haven’t tried pomegranate arils, the seed pod inside a whole pomegranate, this is the time to buy them. They also freeze well and can add some sparkle and extra vitamin C to any salad you serve.

When you go apple picking or buy a bushel of apples at a farmer’s market, making a big batch of this Baked Cinnamon Applesauce is a great way to enjoy them well into spring. Just freeze the applesauce in one-quart zip-top freezer bags and then thaw it to serve whenever you want it. Another great way to use up those apples and add more vegetables to your meals (cabbage, carrots and bell peppers) is with this Tangy Apple Slaw. In my house, a grilled cheese sandwich is the preferred side dish to  on a chilly autumn afternoon.

The leaves on the trees aren’t the only thing that change color in the fall. The fruits and vegetables on your plate should be changing color, too. Here’s to another flavorful season!

 

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

The post Fall in Love with Fall Fruits and Vegetables appeared first on Aspartame.

Fall into Apple Season with Fun Family Activities

Posted by & filed under Fall, Healthy Lifestyle, Lifestyle Articles, Sucralose.

By: Melissa Joy Dobbins, MS, RDN, CDE —
Kids are back in school, autumn has arrived and soon the leaves will begin to change. That means it is finally apple season. The best way to celebrate the season? Apple picking with your family, of course! You can enjoy the weather before it gets too cold, learn a few fun apple facts, and then get your kids into the kitchen to make some delicious apple recipes.

Before You Go…

Here are some fun apple facts:

  • There are about 2,500 varieties of apples grown in the United States
  • Apples are grown in all 50 states
  • It takes 2 pounds of apples to make one 9-inch pie
  • It takes about 36 apples to create one gallon of apple cider
  • Apples are fat-free, contain no sodium and provide about 5 grams of fiber each
  • Apple trees take 4 to 5 years to produce their first fruit
  • As soon as you pick an apple it stops ripening
  • Here’s why apple slices turn brown and how to prevent it
  • There’s a really cool new apple that doesn’t turn brown called the Arctic® Apple

At the Orchard…

You’ll enjoy seeing different apple varieties and experiencing what makes each one special: flavor, crispness, sweetness. Some apples are better for baking, some are better for juicing and some are better just sliced up and eaten fresh. And everyone has their favorite – mine is Pink Lady, my husband prefers Honeycrisp and my kids both love Granny Smith.

Back at Home…

Now that you have more apples than you know what to do with, here are some ideas:

  1. Did you know that some apples should be refrigerated for best quality? Gala and Golden Delicious are two common varieties that should definitely be stored in the refrigerator, but all apples can be stored there to prolong freshness.
  2. It’s easy to freeze apples for later use in pies and cooked desserts. Simply peel, cut and core the apples, then soak in ascorbic acid and place on a cookie sheet. Freeze until solid, then place in plastic bags or containers and return to the freezer.
  3. You can also dry apples at home with a dehydrator.

The next thing to do is get your kids into the kitchen to make your own homemade applesauce. This recipe is simple, delicious and certainly a celebration of the season!

So seize the day and take your family apple picking – make some memories and make some delicious apple recipes too.

Melissa Joy Dobbins, MS, RDN, CDE is a nationally recognized registered dietitian nutritionist with more than 20 years’ experience helping people enjoy their food with health in mind. Melissa is a certified diabetes educator, a former supermarket dietitian, and also a former national media spokesperson for the Academy of Nutrition and Dietetics (AND). She was named Outstanding Dietitian of the Year in Illinois by AND and Outstanding Diabetes Educator of the Year in Chicago by the American Association of Diabetes Educators. Melissa is a paid contributor to Sucralose.org. Melissa is the CEO of Sound Bites, Inc. based in Chicago, Illinois, and you can connect with her on Twitter (@MelissaJoyRD), Pinterest,Facebook, and check out her blog at SoundBitesRD.com.

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5 Ways to Maximize Your Spring Season

Posted by & filed under Aspartame, Lifestyle Articles, Spring.

By: Jen Haugen, RDN, LD —

Let’s make a declaration – the New Year starts with spring!  How can we argue with birds that are chirping outside of our windows, reminding us they have come back from the south?  How can we disagree with the pinks and purples and the whites of spring blooms giving us a fresh look at previously dormant plants and trees?  And those warmer temperatures – they invite us outside into the warmth of the sun.

While the calendar might tell us that January is the start of the calendar year, spring is really the beginning of all things new.  When January’s goals may seem long forgotten, spring reminds us we can start again.  Spring can be our time of renewed focus and growth, especially in areas of our health.  Maximize your spring by focusing on you and your family’s well-being by savoring the sunshine and blooming in new ways.

Need some ideas?  Here are five ways you can renew your momentum:

Gardening

Families who garden together are more strongly united together, according to a study published in the Journal of Community Health.  Not only that, gardening as a family boosts physical activity and our access to fresh fruits and vegetables.

Morning Walks

Not sure where to fit in some extra physical activity in your day?  Try early mornings.  When the rest of the house may be asleep, set your alarm clock 20 minutes earlier and go for a quick morning walk to see the sunrise, focus your day and set your heart towards health.

Open Your Windows

Warm breezes make great room fresheners.  Just open the windows in the sunshine and let spring flow into your house.  Letting the outside in renews our spirits even if we are unable to go outside.

Breakfast Makeover

Plan out three breakfasts you can have on hand for the spring and summer months.  Think of breakfasts that incorporate spring flavors and colors.  A bowl of oatmeal could be topped with fresh strawberries and blueberries, along with a sprinkle of a low-calorie sweetener, like aspartame.  Set up a parfait bar in your own refrigerator with easy access to yogurt, berries and granola.  Or scramble some eggs with some fresh vegetables, like spring onions, asparagus and spinach.

Spring Produce

To freshen up your pantry and your refrigerator, look for fruits and vegetables that are in season right now.  Rhubarb, peas, broccoli, spring greens, new potatoes, strawberries, beets, and radishes are just a few of the highlights to include in your weekly meals.  Everyone appreciates a new recipe with bright colors and flavors!

It’s just like the old saying “out with the old, in with the new”, where winter’s dormant season must now be awakened with new ways to grow and bloom.  Time to maximize your spring!

 

 

An award-winning dietitian, Jen Haugen, RDN, LD, is the author of the new book, “The Mom’s Guide to a Nourishing Garden.”  Jen specializes in inspiring moms to create the recipe to a nourishing life through gardening, good food, family, and faith. Her TEDx Talk, “How Moms Can Change the World”, features two simple ideas that can transform a family. Connect with her at www.jenhaugen.com or on Twitter @jenhaugen.

The post 5 Ways to Maximize Your Spring Season appeared first on Aspartame.

Gardening – Is it the Key to Health?

Posted by & filed under Aspartame, Exercise, Featured, Lifestyle Articles, Spring, Summer.

 By: Jen Haugen, RDN, LD —

What if I told you that you could simply plant a garden each year and it could contribute to lower blood pressure or better health?  According to the Mayo Clinic, the research on how to lower blood pressure is quite strong, – things like be at a healthy weight, eat healthy foods and lower your sodium intake – what you might not realize is that when you plant a garden, you are by default doing all those things and more that contribute to better health and better blood pressure. 

When I was a supermarket dietitian, I envisioned a garden where kids could learn about their food and prepare it right in the garden.  The vision became a reality and hundreds of kids and families have benefitted from this garden experience.  By having kids involved in the gardening process – the planting, the weeding, the watering and the harvesting, we were able to change negative attitudes about fruits and vegetables to positive ones.  And parents took notice of these new enthusiastic attitudes and offered more fruits and vegetables at home because of it.  Kids were eating better.  And even more, many of those families decided to plant a garden right at their own home to give their child a more frequent gardening experience.

If working in a garden as a child can make that much of an impact, it can also have an influence on us as adults.  Here are a few ways gardening can make an impact on your health: 

Lose Extra Pounds and Exercise

Consider this: The average time spent per week on home food gardening is 5 hours which is 300 minutes.  It’s recommended we strive for 150 minutes per week.  Add to that, vigorous gardening (that elevates heart rate) can burn up to 300 calories in 30 minutes.  That’s equivalent to 3,000 calories in five hours of heart-pumping weeding and raking a week.  Don’t forget: One pound of fat is equal to 3,500 calories. 

Eat a Healthy Diet

Did you know a well-maintained home food garden can produce a ½ pound of fresh produce per square foot and that it would be worth on average $2.00/pound?  With the average investment into a garden being about $70.00 and an average garden size of 600 square foot, the yield, or total harvest, would be 300 pounds of food with a value of $600.  That’s a $530 return on investment and a lot of calories saved. Add that to saving calories outside the garden by choosing diet beverages over sugary ones, and you’ll really be on track.

Reduce Your Sodium

While all these fresh fruits and vegetables are growing in the garden, don’t forget to plant your favorite herbs.  Fresh herbs can add an abundance of flavor in place of additional salt.  Fresh basil, cilantro, parsley and chives are popular as they can be added to a variety of dishes.  Yet, oregano, thyme and rosemary are also good choices and are a bit hardier with the weather.

De-Stress

Research suggests that just 30 minutes of gardening contributes to less stress and can enhance your mood, making you feel happier.   Getting outside into the fresh air can really contribute to health! 

It’s Fun to Do with Family

Considering all the benefits of gardening on health; don’t keep this activity to yourself!  It’s wise to invite family and friends to join you in the garden as well.  Kids love to be involved in the watering and weeding process, and even before that, the choosing what’s planted and the planting process.  Definitely make gardening a family activity so the whole family reaps the harvest together.

 

 

Jen Haugen, RDN, LD, is a Minnesota-based dietitian, writer and gaRDening.  Known as the “Down-to-Earth Dietitian” on her website, jenhaugen.com, Jen specializes in writing to move mom to create the recipe to a nourishing life centered on food, faith, gardening and making memories together as a family.  As a communications consultant, Jen specializes in online social media engagement, website content development, recipe development and speaking.  Jen also works part-time as a school nutrition dietitian working to enhance and promote healthy options throughout her school district.  You can find her on Facebook at Jen Haugen RD and on Twitter @jenhaugen.

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